Which Veg Food Has the Most Vitamin D? A Deep Dive into Plant-Based Sources

November 14, 2025 •

4 min read

Few foods naturally contain vitamin D, and plant-based sources are particularly scarce. For individuals seeking to boost their intake through a vegetarian or vegan diet, knowing which veg food has the most vitamin D is crucial. The surprising answer lies not in traditional vegetables, but in a specific type of fungus and a variety of fortified products.

Quick Summary

This article explores the highest sources of vitamin D for vegetarians and vegans, focusing on UV-exposed mushrooms and a range of fortified products. It details the two types of vitamin D and offers practical advice on maximizing absorption and addressing potential deficiencies.

Key Points

UV-Exposed Mushrooms are Key: The most potent natural veg source of vitamin D comes from mushrooms exposed to ultraviolet (UV) light.
Fortified Foods are Crucial: Many plant-based milks, cereals, and tofu are fortified with vitamin D, providing a reliable dietary source.
Understand Vitamin D Types: Vegan sources primarily offer vitamin D2, while animal-derived versions typically contain D3. However, vegan D3 from lichen is also available.
Boost Absorption with Fat: As vitamin D is fat-soluble, consuming your veg sources alongside healthy fats like olive oil or nuts enhances absorption.
Read the Labels: Always check for 'UV-exposed' on mushroom packaging or 'fortified with vitamin D' on other products to ensure you are getting a high-content product.
Supplements are a Viable Option: For those with limited sun exposure or dietary options, high-quality vegan vitamin D supplements offer a consistent and controlled dosage.

Understanding Vitamin D for Plant-Based Diets

Vitamin D is a fat-soluble vitamin essential for bone health, immune function, and calcium absorption. While the body can produce vitamin D from sun exposure, relying on food sources is necessary for many, especially those following plant-based diets or living in less sunny climates. The challenge for vegetarians and vegans is that the most common food sources are animal-derived, such as fatty fish, eggs, and dairy. This makes identifying potent plant-based alternatives critical.

The Surprising Power of UV-Exposed Mushrooms

When searching for which veg food has the most vitamin D, mushrooms are the standout natural source. Fungi contain a compound called ergosterol, which converts into vitamin D2 (ergocalciferol) when exposed to ultraviolet (UV) light, much like human skin produces vitamin D3.

UV-Treated Mushrooms: Many commercial mushroom producers now expose their crops, like white button and portabella mushrooms, to UV light to significantly boost their vitamin D content. A single 100-gram serving of UV-exposed mushrooms can provide more than the daily recommended intake. Always check the packaging for labels indicating 'UV-exposed' or 'high in vitamin D'.
Wild Mushrooms: Certain wild varieties, such as maitake and morel mushrooms, are naturally exposed to sunlight and contain higher levels of vitamin D than indoor-grown varieties. However, foraging requires expert knowledge to avoid poisonous species.
DIY Sun Exposure: You can increase the vitamin D content of store-bought mushrooms yourself. By placing fresh mushrooms gill-side up in direct sunlight for 15–120 minutes, you can boost their vitamin D2 levels significantly. The vitamin D created is stable and survives cooking.

The Importance of Fortified Foods

Because vitamin D is not naturally abundant in plants, fortified foods are a reliable and widespread source for vegans and vegetarians. Fortification involves adding nutrients to food products, ensuring consistent and predictable vitamin content.

Fortified Plant-Based Milks: Options like soy, almond, and oat milks are commonly fortified with vitamin D and calcium. A single cup can offer a significant portion of the daily value. Always read the nutrition label, as not all brands are fortified.
Fortified Tofu: Some tofu is fortified with vitamin D, along with other key nutrients like calcium. A 100g serving of fortified tofu can be a good dietary source.
Fortified Cereals and Orange Juice: Many breakfast cereals and orange juice products are fortified with vitamin D. These can be convenient ways to start your day with a boost, but be mindful of added sugars, especially in juices.

Maximizing Vitamin D Absorption from Veg Food

Since vitamin D is fat-soluble, pairing it with a source of healthy fat can improve absorption. This is an easy strategy to enhance the nutritional benefit of your meals. For example, sautéing UV-exposed mushrooms in olive oil or having fortified plant milk in a smoothie with avocado can be effective methods. Other nutrients like magnesium and vitamin K also assist in proper vitamin D metabolism.

Comparison of Plant-Based Vitamin D Sources

This table provides a quick comparison of the most common veg sources of vitamin D, highlighting their strengths and considerations.


Source	Pros	Cons	Vitamin D Type	Content (per serving)	Key Takeaway
UV-Exposed Mushrooms	Natural source, very high content, no fortification needed.	Content can vary, requires UV exposure (commercial or DIY).	D2	Up to 1,000+ IU per cup.	Potent natural source; check labels.
Fortified Plant Milks	Consistent vitamin D content, widely available.	Not all brands are fortified; may contain added sugar.	D2 or D3	~100-144 IU per cup.	Reliable daily source.
Fortified Tofu	Good source of protein and calcium, versatile.	Not all types are fortified.	D2 or D3	~100 IU per 100g.	Check label for fortification.
Fortified Cereals	Convenient and widely available.	Can be high in sugar, content varies by brand.	D2 or D3	~80-100 IU per serving.	Quick, easy addition to breakfast.
Wild Mushrooms	Natural, often high in vitamin D.	Hard to find, risk of poisonous varieties.	D2	Varies significantly.	Only for experienced foragers.

Conclusion

While few vegetables naturally contain high levels of vitamin D, it is entirely possible for vegetarians and vegans to meet their needs through food. UV-exposed mushrooms stand out as the most potent natural source, while fortified foods like plant-based milks, tofu, and cereals provide reliable and convenient options. By strategically combining these foods and ensuring optimal absorption with healthy fats, individuals on a plant-based diet can effectively manage their vitamin D intake, supporting strong bones and overall health. For those who find it difficult to obtain enough vitamin D from diet and sunlight, considering a vegan-friendly supplement (either D2 or lichen-derived D3) is a sensible and effective option.

To learn more about the science behind vitamin D synthesis in mushrooms, you can read the research published in Frontiers in Nutrition: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1384273/full.

Frequently Asked Questions

No, only mushrooms that have been intentionally exposed to ultraviolet (UV) light or have grown in sunlight contain significant levels of vitamin D. Most commercially grown mushrooms are cultivated in the dark and have very little vitamin D unless specially treated.

Yes, you can. By placing store-bought white button or portabella mushrooms gill-side up in direct sunlight for 15 to 120 minutes, you can significantly boost their vitamin D2 content.

Vitamin D2 (ergocalciferol) is the form found in plants and fungi, while vitamin D3 (cholecalciferol) is the form produced by animals and found in some fortified products. While D3 is sometimes considered more effective, D2 from mushrooms is still very bioavailable.

Fortified soy milk, almond milk, and oat milk are all good sources of vitamin D, containing comparable amounts. The best choice depends on your preference and whether you prefer D2 or vegan D3, so check the label.

No, other common vegetables like spinach, kale, and broccoli contain negligible amounts of vitamin D. They are excellent sources of other nutrients like vitamins A, C, and K, but not a reliable source of D.

No, the vitamin D in UV-exposed mushrooms is stable and largely retained during cooking, including pan-frying.

Pairing vitamin D-rich foods with a source of healthy fat, such as avocado, olive oil, or nuts, significantly increases absorption, as vitamin D is a fat-soluble vitamin.